Comparing Nutrients in 1 kilogram Almond paste VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Almond paste	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	158% 4580kcal	78.6% 2280kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	252% 80.7g	32g per day for Men 19-50 years
Omega 3	124% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	445% 579g	130g per day for Men 19-50 years
Sugars	500% 363g	24% 17.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	126% 48g	974% 370g	38g per day for Men 19-50 years
Protein	161% 90g	350% 196g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	80% 320μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	903% 135mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	172% 1720mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	4209% 38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	200% 16mg	1733% 139mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	1188% 4990mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	1668% 38.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	369% 2580mg	1049% 7340mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	448% 15240mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	260% 143μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	619% 68mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cocoa, dry powder, unsweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Cocoa, dry powder, unsweetened:

• 1 kilogram of Almond paste has 1.7 times more Vitamin B2, 2.3 times more Vitamin B9 and 135.4 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While 1 kg of Cocoa, dry powder, unsweetened contains 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Cocoa, dry powder, unsweetened provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• 1 kilogram of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• Both Almond paste as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Cocoa, dry powder, unsweetened:

• 1 kilogram of Almond paste has 1.3 times more Calcium than Cocoa, dry powder, unsweetened.
• While 1 kg of Cocoa, dry powder, unsweetened contains 8.3 times more Copper, 8.7 times more Iron, 3.8 times more Magnesium, 4.5 times more Manganese, 2.8 times more Phosphorus, 4.9 times more Potassium, 3.4 times more Selenium and 4.6 times more Zinc than Almond paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 2 times more Energy, 2 times more Fat, more Omega 3, 12.7 times more Omega 6 and 20.7 times more Sugars than Cocoa, dry powder, unsweetened.
• While 1 kg of Cocoa, dry powder, unsweetened contains 3.1 times more Saturated Fat, 7.7 times more Fiber and 2.2 times more Protein than Almond paste.
• Both Almond paste and Cocoa, dry powder, unsweetened offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3